Bulletproof coffee is a high-fat, low-carb beverage made by combining high-quality coffee, butter, and medium-chain triglyceride (MCT) oil. It's promoted as a health drink (when used alongside a high-fat, low-carb diet) and is meant to boost energy, support weight loss, and improve mental clarity.
Read on to learn more about bulletproof coffee, including what makes it unique, what benefits it offers, how it's made, and why you may (or may not) want to try it.
What is Bulletproof Coffee?
Bulletproof coffee is a beverage made by blending coffee, MCT oil, and butter from grass-fed cows. It's surprisingly creamy, and although it doesn't contain milk or cream, many people compare it to a popular coffee latte.
Bulletproof coffee was popularized by the entrepreneur Dave Asprey, who also coined the term “bulletproof coffee.” He promotes the coffee as part of the “bulletproof diet.” The beverage is often used as a breakfast replacement for the ketogenic lifestyle diet.
What Are the Benefits of Bulletproof Coffee?
Advocates claim that bulletproof coffee enhances mental clarity, provides long-lasting energy, and promotes fat burning by encouraging a state of ketosis. Its combination of healthy fats and caffeine is designed to curb hunger and improve focus throughout the day.
This beverage contains incredibly high levels of fat due to the two tablespoons of butter that are used per cup. Although drinking such high levels of fat as part of a regular balanced diet could be considered unhealthy, when consumed on a low-carb (keto) diet it could help you lose weight.
How Does Bulletproof Coffee Work?
The key to bulletproof coffee's effectiveness lies in how it supports ketosis — a metabolic state where the body burns fat for energy instead of carbohydrates. Ketosis occurs when you reduce your carbohydrate intake significantly, forcing the body to burn fat as fuel. The Keto diet relies on high fat intake — this forces the body to use ingested fat and stored body fat as an energy source, which leads to weight loss.
When bulletproof coffee is consumed by someone in ketosis, the MCT oil is rapidly converted into ketones — a type of energy molecule produced during fat metabolism. The grass-fed butter provides healthy fats that provide a sustainable energy source that may help curb hunger, making it easier to maintain a keto-friendly, low-carb lifestyle.
By keeping carb intake low and healthy fat intake high, bulletproof coffee helps support fat burning. It also provides a steady energy boost without the crashes associated with the sugar and carb intake of typical coffee house beverages.
How to Make Bulletproof Coffee: What You Need
Bulletproof coffee is a simple beverage that consists of just three ingredients — coffee, butter, and MCT oil. Although you don't need to spend money on a lot of different ingredients, it's important to buy quality if you're going to consume this coffee for its potential health benefits.
Here's what you need to make bulletproof coffee:
Tools Needed
- French Press — An immersion brewer like the French press or a SoftBrew coffee maker is perfect for making bulletproof coffee.
- Coffee Grinder — Grinding fresh coffee beans is essential if you want to make high-quality, antioxidant-rich, bulletproof coffee.
- Coffee Measure — A coffee measure is essential to make sure you create a consistent brew every time you make bulletproof coffee.
- Tablespoon — A tablespoon is needed to measure the MCT oil and butter.
- Blender — A blender is used to combine the ingredients and froth the brew. You can make bulletproof coffee without one but the texture is far better when blended.
Ingredients Needed
- Whole-Bean Coffee — A high-quality whole-bean coffee is important when making bulletproof coffee. Whether you choose arabica, robusta, or a blend is up to you.
- Grass-Fed Butter — Organic butter from grass-fed cows provides a healthy source of fat and nutrition.
- MCT Oil — Medium-chain triglyceride (MCT) oil from coconuts.
- Water — Use fresh, filtered water to brew the coffee.
Best Coffee for Bulletproof Coffee
The quality of the coffee used to make bulletproof coffee is important if you want to consume the drink for its potential health benefits. Selecting a mold-free coffee that’s sustainably sourced and freshly roasted is essential.
The type of coffee you use is less important. Whether you select a 100% robusta, 100% arabica, or a blend of both beans is down to you. Just make sure it's high-quality whole-bean coffee.
Select an arabica coffee if you prefer sweet, floral flavors, a smooth body, and a mild caffeine content. We recommend Cafely DaLat if you prefer arabica coffee.
Select a robusta coffee if you prefer dark, rich, nutty flavors with a slightly bitter edge. Robusta coffee such as HaNoi blend provides around twice the amount of caffeine as arabica, so if you want a potent energy boost, opt for robusta.
Select a blend of arabica and robusta if you want a balanced brew with the qualities of both beans. We recommend the Saigon OG blend for coffee with a potent caffeine hit, smooth body, and balanced flavor profile.
Step-by-Step Guide: Bulletproof Coffee
Making bulletproof coffee is simple as long as you get the measurements and ratios correct.
Here’s how to make bulletproof coffee, step-by-step:
1. Boil a Kettle of Water
First, boil a kettle of water. Use fresh, filtered water or bottled mineral water that contains electrolytes.
2. Grind the Coffee
Next, grind your high-quality whole-bean coffee to a coarse grind, similar in consistency to sea salt. Freshly ground whole-bean coffee offers the best flavor and antioxidant levels. However, high-quality pre-ground coffee can be used if you don’t have a coffee grinder.
The amount of coffee needed depends on the volume of brewed coffee you want to make.
Coffee-to-water ratios for the French press:
|
French Press Size |
Cups |
Coffee |
Water |
|
12 oz (350 mL) |
1 cup |
17 grams (2–3 tbsp) |
7.5 oz (220 mL) |
|
17 oz (500 mL) |
2 cups |
27 grams (4-5 tbsp) |
12 oz (350 mL) |
|
34 oz (1000 mL) |
4 cups |
54 grams (8-10 tbsp) |
22 oz (650 mL) |
|
51 oz (1500 mL) |
6 cups |
80 grams (12–15 tbsp) |
34 oz (1000 mL) |
3. Add the Coffee and Water
To your French press, add the desired amount of coffee followed by the hot water. Place the plunger on the French press, but do not plunge yet.
4. Brew the Coffee
Wait for four to five minutes to allow the water to extract the flavors, oils, and aromas from the coffee beans.
Once the time is up, gently push the plunger through the coffee to separate the grounds from the brew.
5. Combine the Ingredients
In a blender, add your coffee, butter, and MCT oil.
Per one cup of brewed coffee, you will need two tablespoons of grass-fed butter and two tablespoons of MCT oil.
6. Blend the Coffee
Blend the ingredients for 20 to 30 seconds until a creamy-looking beverage has formed.
7. Serve
Pour the coffee into a heat-proof glass or coffee mug. The brew should have a light, caramel-colored, milky appearance with a white foam on top.
Enjoy it while it's hot for breakfast or as part of a balanced keto-friendly meal.
History of Bulletproof Coffee
The history of bulletproof coffee is relatively short, at least in the West.
The entrepreneur and health and wellness influencer Dave Asprey invented bulletproof coffee after hiking in Tibet. During his travels, he consumed yak butter tea in the mountains and became inspired.
When Asprey returned to the United States, he experimented by combining grass-fed butter with coffee. He published a recipe on his blog for his “buttered coffee” in 2009, which was a simple blend of high-quality coffee and organic, grass-fed butter.
Bulletproof coffee as we know it today was invented sometime around 2014 when Asprey released his book “The Bulletproof Diet.” The book detailed a recipe containing coffee, grass-fed butter or Ghee, and high-quality MCT oil.
Can You Add Anything to Bulletproof Coffee?
Bulletproof coffee has been developed for consumption by people who follow a keto diet. This diet involves the consumption of large amounts of protein and healthy fats. The diet restricts carbs to less than 50 grams per day.
Adding sugar, syrup, milk, and other additives may influence ketosis which could cause the body to stop burning fat and start using glucose for energy.
It’s best to avoid adding anything to bulletproof coffee if you want to consume it as part of a keto diet. However, some people add keto-friendly additives that are deemed “safe” to adjust the flavor or add additional proteins and minerals to the brew.
To alter the flavor of your bulletproof coffee you may add:
- Rock salt (Himalayan, Kosher, or unprocessed sea salt)
- Cinnamon
- Turmeric
- Unsweetened cocoa powder
- Protein powder
What Foods Can You Eat When Consuming Bulletproof Coffee?
Bulletproof coffee is a keto drink designed for people following a low-carb, high-fat diet. You should avoid consuming this drink regularly if you follow a “normal” diet that involves carbs as the extra fat could lead to weight gain.
Dave Asprey recommends consuming bulletproof coffee as a breakfast replacement. The coffee may help curb hunger pangs and provide energy until lunchtime when you can consume a high-fat, low-carb meal.
The keto diet is fairly restrictive. The foods that you can consume with bulletproof coffee include:
- Grass-fed beef
- Pasture-raised chicken
- Wild-caught fish (e.g., salmon, sardines)
- Eggs (preferably pasture-raised)
- Grass-fed butter or ghee
- Coconut oil
- MCT oil
- Olive oil
- Avocado oil
- Spinach
- Kale
- Broccoli
- Cauliflower
- Zucchini
- Asparagus
- Full-fat cream
- Hard cheeses (e.g., cheddar, parmesan)
- Full-fat Greek yogurt (unsweetened)
- Almonds
- Walnuts
- Macadamia nuts
Several other foods can be consumed on the keto or bulletproof diet. As a general rule, the foods must contain no (or very few) carbs, provide healthy fats and proteins, and have a complex nutrient profile.
FAQs: Bulletproof Coffee
Want to learn more about bulletproof coffee and its potential benefits?
Check out the answers to the frequently asked questions below:
1. Who Invented Bulletproof Coffee?
Dave Asprey — an entrepreneur and wellness influencer — created bulletproof coffee. He developed the idea after returning from a hiking trip in Tibet where he tried yak butter tea. He created “buttered coffee” in 2009 and came up with bulletproof coffee (coffee, MCT oil, and butter) at some point during 2014 when he wrote “The Bulletproof Diet.”
2. When Should I Drink Bulletproof Coffee?
You can drink bulletproof coffee at any time of the day if you follow the bulletproof diet or a similar keto regimen. However, most people find it most valuable to drink in the morning. Bulletproof coffee can provide energy and ease hunger pangs which makes it a wise choice for breakfast, according to followers of the bulletproof diet.
3. Can You Drink Bulletproof Coffee Without a Keto Diet?
You can drink bulletproof coffee without being in ketosis. However, its high-fat content may be detrimental if you're trying to lose weight. If you want to consume bulletproof coffee as part of a regular balanced diet, it should be a one-off treat rather than a daily brew.
4. Does Bulletproof Coffee Fill You Up?
The high-fat content and ketone-producing MCT oil in bulletproof coffee may help reduce hunger pangs in those following the keto diet. Many people report feeling full and nourished after consuming this brew.
5. What Are the Potential Side Effects of Bulletproof Coffee?
Bulletproof coffee is generally considered safe to consume in moderation. However, people with heart conditions and pregnant women should avoid it. Many people report positive effects from drinking bulletproof coffee but others have developed side effects such as bloating, diarrhea, stomach discomfort, and nausea.
If you experience side effects from consuming bulletproof coffee, it's wise to remove the brew from your routine.
6. Does Bulletproof Coffee Help With Weight Loss?
Bulletproof coffee may help with weight loss if you're following a high-fat, low-carb diet that induces ketosis. However, results vary from person to person. The brew alone won't influence weight loss without the correct diet and exercise regime.
7. Is Bulletproof Coffee Good for You?
Bulletproof may be beneficial if you're following a high-fat, low-carb diet. The healthy fats in this drink can provide energy and nutrition. However, drinking the coffee while on a regular diet may be detrimental as the increased fat consumption could lead to weight gain and other complications.
8. Is Bulletproof Coffee Safe for Everyone?
No. Bulletproof coffee is not safe for everyone.
These people should avoid bulletproof coffee:
- People not following a ketogenic diet.
- Pregnant women.
- Individuals with high cholesterol.
- People with increased heart disease risk.
- People with digestive issues triggered by high-fat foods.
- Those looking to maintain a calorie-restricted diet (due to its high-calorie content).
9. What’s the Best Coffee to Use in Bulletproof Coffee?
The type of coffee you use to make bulletproof coffee is up to you. However, it's important to opt for a high-quality, mold-free coffee that's freshly roasted and ground. Avoid cheap, poor-quality coffee beans that could contain mycotoxins, heavy metals, and other pollutants.
10. Will Bulletproof Coffee Break a Fast?
Yes. Bulletproof coffee is relatively high in calories, so it will break a fast. However, it will not cause your body to come out of ketosis due to its low carbohydrate content.
